Diet for Dancers: Are Foods High in Fat Bad?

The war against dietary fat was waged nearly a century ago when the American Heart Association first suggested a potential link between fat consumption and heart disease. Since then, we’ve been bombarded with a confusing narrative: first, we were told to “limit” fat, then came the keto craze. With popular recommendations that can reinforce weight stigma and trigger disordered eating, it’s important to uncover the bigger picture surrounding this macronutrient.

This article will break down the confusion surrounding dietary fat, shed light on its essential role in your health, and highlight why demonizing it has far more risks than rewards. We’ll also explore the limitations of nutrition research and why the focus on food as a cause of disease often neglects the bigger picture: the damage done by stressing over what we eat. A quick reminder: if you’re in recovery from an eating disorder or struggle with disordered eating, I strongly recommend working with a licensed professional, like a Registered Dietitian Nutritionist, to explore these principles safely.

The Research Around Fat

Most food-related studies are observational, meaning they explore patterns in behavior (like eating foods high in fat) and the potential links to health outcomes (such as the development of heart disease). While helpful, observational research is significantly limited. Systematic reviews and meta-analyses— studies that combine findings from a larger body of evidence across multiple research projects— are a more reliable way to understand trends. But even these have their challenges. In fact, a 2018 review on nutrition and cardiovascular health concluded that more intervention studies were needed, as the current findings were often contradictory and inconclusive.

That said, there’s no denying that good nutrition can positively impact health. And while a large body of research continues to address the potential associations between diet and heart health, we need to remember that association doesn’t equate to causation. When we start restricting macronutrients, we risk disordered eating. We cannot ignore the negative health outcomes of internalized weight stigma and weight cycling— the latter is a product of dieting and an independent risk factor for heart disease. Here’s more proof. If that’s not enough, yo-yo dieting also has the potential to reduce bone density.

What’s so great about fat?

Your body needs fat. Here’s why:

1. Energy Source: Fat is a major fuel source for your body, especially during longer, moderate-to-low intensity activity.
2. Protection & Insulation: Fat cushions your organs and helps regulate body temperature.
3. Vitamin Absorption: Fat helps you absorb essential fat-soluble vitamins: A, D, E, and K.
4. Hormonal Health: Fat is critical for hormone production.

It’s recommended that about 30% of an athlete’s daily intake come from fat. If you’re restricting calories or cutting fat too much, you could risk key nutrient deficiencies— like essential fatty acids and fat-soluble vitamins— leading to hormonal imbalances or Relative Energy Deficiency in Sport (RED-S). But don’t go overboard with a high-fat, low-carb approach either, as it can hurt your athletic performance, particularly for high-intensity movements (think: petit allegro).

Emerging research also supports a weight-inclusive approach, focusing on body diversity and overall well-being— improvements in blood pressure, mood, and self-esteem— rather than weight as the primary indicator of health.

Is Butter Healthy?

Foods rich in fat are not inherently “bad” or “good.” Yes, different fats have different chemical properties, but your focus shouldn’t be on avoiding one type entirely. Let’s break it down:

1. Saturated fat is found mainly in animal products (think: beef, pork, full-fat dairy, butter) and certain plant oils (like coconut oil).
2. Unsaturated fats are found in most plant-based foods (avocados, olive oil, nuts, seeds) and fatty fish (like salmon).
3. Omega-3 fats (like ALA, DHA, and EPA) are anti-inflammatory and found in flaxseeds, walnuts, and fatty fish. They’re essential for muscle recovery and joint health.
4. Omega-6 fats are found in oils like soybean and safflower. While they’re not as anti-inflammatory as omega 3’s, they are still beneficial compared to a diet high in saturated fat.

Some feel that the Western diet contains too few omega-3 fatty acids and too many omega-6 fatty acids (particularly linolenic acid, which is found in soybean, safflower, and corn oils). Omega-3 and omega-6 fatty acids compete with each other for certain enzymes needed in their metabolism. The concern is that too many omega-6 fatty acids in the diet may interfere with the body’s conversion of ALA into DHA (an important nutrient for brain health). However, most of us don’t need to obsess about this. The key is to enjoy omega-3’s and unsaturated fats when you can, as they help reduce inflammation and support overall health. You don’t need to eat fatty fish every day (though if you can a few times a week, fantastic!). Instead, try adding flax, chia, walnuts, and leafy greens into your meals. These are budget-friendly options to boost your omega-3s.

Fat and Cholesterol: A Better Perspective

Let’s shift the conversation. Disordered eating might actually be more closely tied to high cholesterol than the fat in your food. Extreme dieting and weight suppression can mess with your cholesterol more than simply eating foods like butter or eggs. Weight cycling, in particular, lowers HDL (the “good” cholesterol) and increases LDL (the “bad” cholesterol). Plus, sustaining a weight below your body’s natural set point can lead to hormonal imbalances (like increased cortisol levels), further affecting cholesterol.

Instead of demonizing fat, try these strategies to support healthy cholesterol levels:

1. Heal your relationship with food. Focus on nourishment, not restriction.
2. Stop the cycle of weight loss and gain. Weight cycling does more harm than good.
3. Incorporate unsaturated fats (e.g., flax, avocado, olive oil) to promote healthy cholesterol levels.
4. Talk to your healthcare provider about cholesterol management if needed, especially if you have a genetic predisposition.

Are Eggs Healthy?

Eggs have long been vilified for their cholesterol content. But the research on eggs is pretty promising! A 2018 review concluded that consuming up to seven eggs per week does not increase heart disease or diabetes risk. Eggs are an excellent source of protein, healthy fats, vital nutrients like choline (essential for brain health), omega-3 fatty acids, biotin (supports hair, nails, and skin health), and vitamins K2, E, D, and A.

Fat And The Mediterranean Diet

The Mediterranean Diet is widely recognized for its heart-healthy benefits, offering a more flexible and sustainable approach than other diets. Instead, the Mediterranean Diet emphasizes whole, nutrient-dense foods like fruits, vegetables, whole grains, lean proteins (especially fish), and heart-healthy fats like olive oil, all of which can support long-term health and well-being.

But oftentimes, it’s misunderstood with many mistakenly interpreting The Mediterranean Diet as simply eating less or “everything in moderation.” This oversimplification overlooks the richness and diversity of Mediterranean eating patterns, which vary greatly across different cultures and regions. Additionally, the diet may not always be practical for people dealing with constraints such as time, budget, or access to certain foods. For those with a history of restrictive eating, it’s important to avoid rigid labels or rules, as they can reinforce unhealthy patterns.

Fat In A Dancer’s Diet: Key Takeaways

Fat is an essential nutrient, and it plays a critical role in your body’s functions, including fueling your performance and supporting muscle recovery. It also plays a role in satisfaction. While it’s easy to get caught up in the “heart-healthy” fats, the focus should be on nourishing your body in a balanced way, without obsessing over every single food choice. Gentle nutrition is about making choices that support both your physical and emotional well-being.

To reap the benefits of fat, consider these simple tips:

1. If economically feasible add fatty fish like tuna or salmon a couple of times a week.
2. Add nuts or seeds to your snack mix or salads for an omega-3 boost.
3. Swap cooking spray for butter when you need a more satisfying meal.
4. Pair chips with guacamole for a tasty and filling snack.
5. Cook your veggies in olive oil and drizzle extra on your salads for a healthy fat kick.